High Knees and Jack Steps

Start the workout with four high knees and two jack steps. This is a great cardio move to get your heart rate up and work on toning your lower body.

Make sure to keep your knees high and move as quickly as you can to maximize the calorie burn. Focus on keeping your feet light and your core engaged.

Demonstration of High Knees and Jack Steps

Proper Form for High Knees

Halos, Curls, and Squat Holds

Next, perform two halos with a curl and a squat hold. This exercise targets your upper body, core, and lower body, providing a full-body workout.

Focus on maintaining proper form and engaging your muscles throughout the movement to maximize the effectiveness of the exercise.

Demonstration of Halos and Squat Holds

Burpees and Side Stars

Following that, do a burpee with a side star. This dynamic exercise works on cardio, strength, and agility, providing a comprehensive workout for your entire body.

Remember to maintain a strong core and perform each movement with control to get the most out of the exercise.

Proper Form for Burpees

Double Lunges and Passes

Then, engage in double lunges with passes. This exercise targets your legs, glutes, and core, helping to improve lower body strength and stability.

Focus on keeping your weight evenly distributed and maintaining proper lunge form throughout the exercise.

Demonstration of Double Lunges

Clean and Press with In-and-Out Hops

Finally, perform a clean and press with in-and-out hops. This compound exercise combines strength and cardio, providing a full-body challenge.

Focus on using the power of your lower body to lift the weight and maintain control during the in-and-out hops.

Proper Form for Clean and Press